Bench Press

Lie flat on a bench with a barbell racked above you. Grip the bar wider than shoulders, feet flat. Lower the bar to your mid-chest, pause, then press up to full extension. Keep your wrists straight and back neutral.

CHEST · PUSH

Bench Press: how the movement is executed

How it is executed

Lie flat on a bench with a barbell racked above you.
Grip the bar wider than shoulders, feet flat.
Lower the bar to your mid-chest, pause, then press up to full extension.
Keep your wrists straight and back neutral.

Muscles worked: Chest
Primary muscle: Mid chest
Equipment: Barbell
Movement pattern: Push
Difficulty: Intermediate
What it is for: StrengthHypertrophy
Also known as: Flat barbell bench pressFlat bench press

Watch the full tutorial

Variations and substitutions

Barbell Board PressBarbell Barbell Larsen PressBarbell Barbell Pin PressBarbell Dumbbell Bench PressDumbbell Smith Machine Bench PressSmith machine

Routines that program it

Three-day full body routine3 sets a week Three-day push/pull/legs routine4 sets a week Four-day upper/lower split4 sets a week Four-day strength program5 sets a week Six-day push/pull/legs routine4 sets a week

Chest exercises Barbell exercises Estimated 1RM calculator Barbell plate calculator Back to the library

Put it to work in Kaizer

Software for strength coachesPeriodize in blocks, log every set and let estimated 1RM recalculate itself after each session.Kaizer vs TrainerizeHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Zone 2 (aerobic base)Zone 2 is the aerobic intensity between 60 and 70% of heart-rate reserve, sustainable for a long time and low enough to hold a full conversation.Effective setAn effective set is a working set taken close enough to failure to count toward training volume, in practice within the final three or four reps.VO2 max calculator (Cooper test)What your VO2 max is

Program your clients' routines from these exercises, without the spreadsheet.

Start free

Bench Press

Program your clients' routines from these exercises, without the spreadsheet.

Ready to raiseyour standard?